Winning My Battle

With Foot Pain and Plantar Fasciitis

Photo from WerbeFabrik at Pixabay

Gary
Gary is the web designer. He loves his wife and his dog, and he loves everything about Thailand.

If you are like me, and have plantar fasciitis, then you have my sympathy. You simply want that pain to go away. The good news is plantar fasciitis is usually self treatable.

I have plantar fasciitis, and I am just like you. I have tried many different things to ease the pain in the heel of my foot. I will talk to you about each thing that I have tried in detail. Some of these things worked well, and some of them were more of a gimmick and a waste of my time and money.

Before we get started, I want you to know I am not a doctor. As with any foot pain, please see a doctor for professional and safe care. The purpose of this article is to show you what helped me with my plantar fasciitis, and what didn’t work.

Plantar Fasciitis in a nutshell

Plantar fasciitis is a pain in the heel of your foot, and is probably one of the most common sources of pain. The plantar fascia is the ligament that connects your toes to your heel bone. Whenever this ligament is strained it becomes inflamed and irritated, and it causes a pain in the heel of your foot. This usually happens to people between the ages of 40-70 and usually in just one foot at a time.

The good news about plantar fasciitis – you can usually fix this issue yourself using a good stretching routine.

 

Stretching plantar fascia

Follow these simple stretching
exercises in the morning before you
start walking.

Stretching and deep tissue massage

 

There are many different stretches you can try to ease the pain of plantar fasciitis. I like to start my day by doing the stretches mentioned in the above video. I sit in a chair and place the sore foot on my knee and stretch my toes by pulling them back. While I am doing this, I massage the arches of my feet while still pulling on my toes. Watch the above video for a demonstration.

Tennis Ball Massage

Grab a tennis ball and
gently stand on it while
rolling along the bottom
of your feet.

Tennis Ball Massage

 

Another great massage technique is standing on a tennis ball and rolling it along the bottom of your feet. You can do this while standing or while sitting. I brought a tennis ball to work, and I will roll it along my the bottom of my feet while I am sitting at my desk. Whenever I hit a sore spot, I stop, and concentrate on that area to give it more special attention.

Superfeet Insoles

Superfeet insoles are bit expensive
and cost around 50 dollars
but they are totally worth it.

Superfeet Insoles

 

I love my Superfeet insoles. I read about them online while I was searching for relief from my plantar fasciitis. You can buy them online if you want, but I prefer to have them professionally fitted. I got mine at REI. The folks at REI took the time and helped me decide which insole was best for me. Some people have higher arches than others, and I wanted what was best for “my feet”. We found that the Superfeet Blue insoles were the best fit my arch. Strangely, even though I wear a size 10 shoe, the insoles for size 11-13 fit my feet perfectly. I would have never known this if I had bought them online. That’s why I would suggest purchasing them at a retail store. If you don’t have an REI store near you, they also sell them at Dick’s Sporting Goods.

I tried other trusted brands, such as Dr Scholl’s, because they are are less expensive and I can find them just about anywhere. But they didn’t give me the arch support I needed. They actually made my feet hurt even worse than before I tried them. Dr Scholl’s has a good reputation, and they might work for you. But the Superfeet insoles made my feet feel better almost instantly. They cost around $50, and they are totally worth it.

Using a night splint

Some people have had success
with night splints.
But unfortunately, I am a light sleeper.
I kept waking up every hour or so.

Night Splints

 

Many people have had great success by using night splints. They keep your feet in a stretched out position at night while you sleep. Unfortunately for me, I am a light sleeper, and I found myself waking up every hour or two. I found mine on Amazon for about $20.

Everybody’s foot is different and what works for me might not work for you.

In a nutshell, there are just three things that helped me the most with my plantar fasciitis.

  1. Stretching and deep tissue massage (see video).
  2. Standing on a tennis ball (also see the video in this article).
  3. A high quality foot insert with good arch supports for my shoes.

I hope what I have shown you works for you. And if your foot pain continues, you may want to see a doctor for professional care.

What has worked for you? Please leave a comment below…

 

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